WOD: Sunday 072708 – Kettlebell Swing/Clean/Snatch Ladder

Buffer

Here’s a quicky that will rev up your metabolism, burn lots of calories and fat, build overall strength, and help create lean mean muscle, no to mention have your heart thumping to the soundtrack of a European nightclub. this is some serious warrior training, but I love it. I’m sure the warrior within you will, also.

This workout can be performed with a kettlebell or a dumb bell. I used a 20kg (44#) KB for this workout.

1a. Kettlebell 1 Arm Swings
1b. Kettlebell 1 Arm Clean
1c. Kettlebell 1 Arm Snatch

x 1,2,3,4,5,4,3,2,1

Perform 1 kb swing, then 1 kb clean, and then 1 kb snatch on the left side. Once you do that, go directly to the right hand, and perform the complex in the same fashion. continue this workut by performing 2 reps of each exercise on one side, and then the other. Work you way up to 5 on each side, then work your way back down to 1.

In order to make this even more challenging, complete the entire workout without setting the kettlebell or dumb bell down. Be sure to use a kettlebell or dumb bell that you can handle with proper form througout the workout, but still challenges you.

for the more advanced, try performing the ladder all the way to 10 reps. If you truly sick and twisted, perform all the way to 10 reps and work your way back down, or perform reps by even reps, odd reps (i.e. 2,4,6,8,10,8,6,4,2 or 1,3,5,7,9,7,5,3,1).

The variations are endless. The results and overall conditioning is priceless.

Let me know how you do, my fellow warriors & warrior goddesses.

Sincere~